Training Log Archive: runnermdjIn the 30 days ending Apr 30, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||
Thursday Apr 30, 2015 #
Bike 20:00 [1] 4.0 mi (5:00 / mi)
12 PM
Road Running 21:16 [2] 2.79 mi (7:37 / mi) +10m 7:32 / mi
Ran short Warriston loop anti clockwise. Easy run to test out recovery from cold. No coughing fits and felt ok so that was good.
Wednesday Apr 29, 2015 #
Note
(rest day)
Bike 20:00 [1] 4.0 mi (5:00 / mi)
Tuesday Apr 28, 2015 #
Note
(rest day)
Bike 20:00 [1] 4.0 mi (5:00 / mi)
Monday Apr 27, 2015 #
Note
(rest day)
Bike 20:00 [1] 4.0 mi (5:00 / mi)
Sunday Apr 26, 2015 #
Note
(sick) (rest day)
Saturday Apr 25, 2015 #
Note
(rest day)
Friday Apr 24, 2015 #
Note
(rest day)
Still a bit wheezy + cough
Bike 20:00 [1] 4.0 mi (5:00 / mi)
Thursday Apr 23, 2015 #
Bike 20:00 [1] 4.0 mi (5:00 / mi)
Note
(rest day)
Had a bit of a cough since the weekend so rest day to try and help recover.
Wednesday Apr 22, 2015 #
Bike 20:00 [1] 4.0 mi (5:00 / mi)
12 PM
Road Running 14:40 [2] 1.8 mi (8:09 / mi) +40m 7:37 / mi
Ran across to Holyrood Park with Stewart
Hill Running 34:07 [4] 3.66 mi (9:19 / mi) +480m 6:37 / mi
Joined the Wednesday crowd for the Arthurs Seat burn up (aka WASP reverse). Started from the boulder, then up the Crags, Nether Hill, Dunsapie Crag (took a longer than optimal route off it!), Duddingston Loch CP, Nether Hill, Dasses and back to the boulder. Climbing quite well though still had to walk in a few places. Fairly warm in places too. Very dry underfoot. Good work out.
Road Running 14:50 [2] 1.86 mi (7:59 / mi) +20m 7:43 / mi
Run back to the office with Stewart.
Tuesday Apr 21, 2015 #
Bike 20:00 [1] 4.0 mi (5:00 / mi)
12 PM
Hill Running 57:24 [3] 7.12 mi (8:04 / mi) +410m 6:50 / mi
Ran over to Holyrood Park via Royal Terrace. Ran up the crags, down the bog, up the rocky ridge above the Dasses to the summit of AS, Nether Hill then back down the Dry Valley. Ran back via St Andrews Square. Couldn't resist a hill run in the nice weather.
Monday Apr 20, 2015 #
Note
(rest day)
Bike 20:00 [1] 4.0 mi (5:00 / mi)
Sunday Apr 19, 2015 #
9 AM
Road Running 13:55 [1] 1.25 mi (11:08 / mi)
Helix Junior Parkrun with Hanna.
10 AM
Trail Running 1:09:36 [3] 8.96 mi (7:46 / mi) +280m 7:05 / mi
Run from the house to the canal, Beecraigs, Cockleroi and back the same way. Legs felt fine though tired. No muscle soreness at least.
Saturday Apr 18, 2015 #
11 AM
Trail Running 11:18 [2] 1.14 mi (9:55 / mi) +120m 7:28 / mi
Warm up jog to start
Hill Running race 1:47:59 [5] 11.39 mi (9:29 / mi) +1170m 7:11 / mi
Anniversary Waltz Fell Race
Set off steady as did everyone. Race didn't really get going until the climb kicked in towards Low High Snab Farm. Warm work up the valley and up steep climb onto Robinson ridge. Sitting in tenth as we reached the ridge. Followed runners ahead, heading to the right of the scramble on softer ground. Turned out it wasn't any quicker and ground sapping. So more tired than planned by the top. Easy descent to recover. Sat in with Bowland runner up Dalehead as he seemed to be taking good lines so followed him off Dalehead. Bad mistake, went too far right so got caught by some runners once all together again at tarn. Climbed OK up High Spy then really got going along the ridge. Stuck to path initially and pleased to gain on/pass others trying to contour right. Good descent down to col before Catbells and was up to 4th though didn't know that! Repassed by Phil Winskill on climb and chased him and NFR runner down off Catbells. Nearly got them at one point but they stayed high and got advantage to the farm as I hit flat track early. So ended up 5th, 2nd vet. OK run, though not as good as last week, and frustrating to lose some time following others on not so good routes! Great race and route though. Good end to the hols.
Set off steady as did everyone. Race didn't really get going until the climb kicked in towards Low High Snab Farm. Warm work up the valley and up steep climb onto Robinson ridge. Sitting in tenth as we reached the ridge. Followed runners ahead, heading to the right of the scramble on softer ground. Turned out it wasn't any quicker and ground sapping. So more tired than planned by the top. Easy descent to recover. Sat in with Bowland runner up Dalehead as he seemed to be taking good lines so followed him off Dalehead. Bad mistake, went too far right so got caught by some runners once all together again at tarn. Climbed OK up High Spy then really got going along the ridge. Stuck to path initially and pleased to gain on/pass others trying to contour right. Good descent down to col before Catbells and was up to 4th though didn't know that! Repassed by Phil Winskill on climb and chased him and NFR runner down off Catbells. Nearly got them at one point but they stayed high and got advantage to the farm as I hit flat track early. So ended up 5th, 2nd vet. OK run, though not as good as last week, and frustrating to lose some time following others on not so good routes! Great race and route though. Good end to the hols.
Friday Apr 17, 2015 #
Note
(rest day)
12 PM
Walking 1:20:00 [0]
Walk up Latrigg from Keswick with Tracey & Hanna.
Thursday Apr 16, 2015 #
9 AM
Hill Running 1:06:31 [3] 5.62 mi (11:50 / mi) +770m 8:18 / mi
Run from Threkheld Village Hall up to Fell Foot wall then along to and up Halls Fell ridge to the summit of Blencathra (42mins). Nice scramble in a couple of sections. Another stunning day on top. Descended west to Blease Fell and down towards Blencathra Centre, round the fell wall, then down the stream/road to the hall. Definitely a favourite run! Legs felt a lot better.
Wednesday Apr 15, 2015 #
10 AM
Hill Running 1:46:53 [3] 9.06 mi (11:48 / mi) +970m 8:51 / mi
Set off from Little Town to Low House Farm then up Scope End to Hindscarth. Nice ridge though weather was a bit breezy and clagged in above 500m. Wanted to recce Anniversary Waltz route from Hindscarth to Catbells so headed over Dalehead and High Spy. Weather eased off after Dalehead. Nice running. Managed not to find a decent route initially off Catbells though nice and fast once below the crags down to the fell wall. Headed back to finish in Little Town. Legs tired so took the climbs steady.
Tuesday Apr 14, 2015 #
10 AM
Hill Running 1:52:42 [4] 10.93 mi (10:19 / mi) +970m 8:05 / mi
Navigated along the Allerdale Ramble to Millbeck then ran up the impressively steep and sustained climb to Carl Side (29mins from Millbeck), then on to Skiddaw (42mins from Millbeck/66mins from house). A bit breezy with cloud above 650m. Wild wind and chilly on the top of Skiddaw, could only just stand up. Trotted back down the tourist path at a comfotable pace then nipped up Latrigg and down the zig zags on the way back.
Monday Apr 13, 2015 #
10 AM
Hill Running 54:36 [3] 4.97 mi (10:59 / mi) +600m 7:59 / mi
Short hill run from Braithwaite up Barrow, Outerside, Stile End then back down to Braithwaite. Back to nice weather. Legs going fine though kept effort fairly easy.
5 PM
Trail Running 1:02:06 [3] 7.65 mi (8:07 / mi) +290m 7:16 / mi
Met up with Russ Maddams for an evening run. Went up the railway to Brundholme, did Wescoe loop then returned via the Latrigg car park and did a couple of loops of Fitz Park to finish. Nice to have some company and legs felt fine on second run of the day.
Sunday Apr 12, 2015 #
9 AM
Trail Running 1:34:09 [3] 10.66 mi (8:50 / mi) +470m 7:46 / mi
Big change in the weather! Set off in heavy rain which quickly turned to snow on the climb up the zig zags to the summit of Latrigg. Ran the loop into Glanderaterra where the snow was lying about an inch deep and it was blowing a blizzard. Had snow in my face heading back to Blencathra Centre then dropped down to the railway back to Keswick. Legs fine after yesterday's race though pretty frozen at times despite wearing tights!
Saturday Apr 11, 2015 #
10 AM
Hill Running 14:51 [2] 1.35 mi (11:00 / mi) +160m 8:02 / mi
Warm up jog to check out final bit of the descent off Barrow.
11 AM
Hill Running race 1:16:28 [5] 7.66 mi (9:59 / mi) +1000m 7:06 / mi
Coledale Horseshoe Fell Race
Race route shortened due to overnight snow so instead of climbing Eel crag, we decended into the valley from Coledale Hause and climbed back up to below Outerside to rejoin the route. Overall only slightly shorter/less climb. Set off quite positively and settled into a good work rate up Grisedale Pike. Bit of a headwind and snow underfoot on final bit of climb. Stuck in behind Paul Cornforth and had to work quite hard to hold his pace. To and fro-ed a bit with Paul on the descent into the valley where we gained quite a few places, though he pulled away on the next climb along with Jon Deegan who re-overtook me. Hung on and pushed it to Barrow and down the last decent, slowly catching Jon though not quite making it. Good run and legs felt pretty good after a a big week of hills. Result - 16th, 5th vet in a good quality field so pleased.
Race route shortened due to overnight snow so instead of climbing Eel crag, we decended into the valley from Coledale Hause and climbed back up to below Outerside to rejoin the route. Overall only slightly shorter/less climb. Set off quite positively and settled into a good work rate up Grisedale Pike. Bit of a headwind and snow underfoot on final bit of climb. Stuck in behind Paul Cornforth and had to work quite hard to hold his pace. To and fro-ed a bit with Paul on the descent into the valley where we gained quite a few places, though he pulled away on the next climb along with Jon Deegan who re-overtook me. Hung on and pushed it to Barrow and down the last decent, slowly catching Jon though not quite making it. Good run and legs felt pretty good after a a big week of hills. Result - 16th, 5th vet in a good quality field so pleased.
Friday Apr 10, 2015 #
Note
(rest day)
7 AM
Walking 1:30:00 [0] 1.5 mi (1:00:00 / mi) +200m 42:26 / mi
Lovely early morning stroll up Skelgill Bank with Hanna, her first proper lakes hill walk. Last day of the warm/dry/sunny spell!
Thursday Apr 9, 2015 #
10 AM
Hill Running 1:28:53 [3] 9.36 mi (9:30 / mi) +800m 7:30 / mi
Run from Glenridding up the European Trial route to White Side and Raise. Roughly 56mins for the senior women's route. Descent back down the valley from the col, taking Greenside Road on the way back. Another sunny day though quite hazy so views to Helvellyn not a god as they could have been. Legs not bad, climbed ok.
Wednesday Apr 8, 2015 #
11 AM
Hill Running 2:11:51 [3] 10.23 mi (12:53 / mi) +1010m 9:52 / mi
Set out from Seathwaite in Borrowdale and headed up the path to Styhead Pass. Cut on to Corridor Route which was a fantastic, though rough, route through some cracking mountain scenery. Cut up the scree to the Broad Crag col then on to the unspectacular summit of Scafell Pike (70mins). Headed across to bag Broad Crag, Ill Crag and Great End, the diversions off the path involving some very rough bouldery ground, though the views were worth it. Descended towards Esk Hause then down the Ruddy Gill valley. Picked up a good tip from Scoffer to stay high and right on the grass above the path which saved the knees more hammering. Great run though not the smoothest run for sure. Lucky it was dry and sunny!
Tuesday Apr 7, 2015 #
10 AM
Hill Running 1:22:27 [3] 7.4 mi (11:09 / mi) +800m 8:20 / mi
Ran from Buttermere up the west side of Sail Beck then crossed over to climb the SW ridge of Knott Rigg. Cracking climb then ridge run along to Ard Crags. Lovely descent west then climb up to Sail Pass on not so lovely rubble trench! Nipped up and down Scar Crags then headed across to finish up and over Barrow, then down to Braithwaite. Still nice weather though not as stunning as yesterday and windy in places, luckily mainly behind!
Monday Apr 6, 2015 #
10 AM
Hill Running 1:33:15 [3] 9.18 mi (10:09 / mi) +770m 8:03 / mi
Set out from Mungrisdale in the mist and broke out into the sunshine on Souther Fell. Skirted round steep north flank at one point to get some photos and spotted my shadow creating a broken spectre on the valley mist below. Very smart. Continued on to Bencathra via Scales Fell ridge. Plenty photo stops as the views above the mist were amazing. Ran along to Blease Fell then down to the Blencathra Centre, Brundholme then along the old railway back to Keswick. Such a good run!
Sunday Apr 5, 2015 #
10 AM
Hill Running 1:42:46 [4] 11.55 mi (8:54 / mi) +960m 7:04 / mi
From the house to Spooney Green Lane, up the zigzags to Latrigg (25mins) then up the main track via Jenkins Hill to Skiddaw (67mins). Ran the whole climb and warm work lower down. As busy as you'd expect on Easter Sunday! Took in the fine views on top for a while, cracking day. Brisk descent (can't help myself!) back down the main path to foot of Jenkins Hill (83mins) then eased back down SGL and back to the house. Legs fairly fatigued by the end.
Saturday Apr 4, 2015 #
11 AM
Hill Running 1:16:42 [3] 9.49 mi (8:05 / mi) +650m 6:40 / mi
Great run on Latrigg from Briar Rigg up zig zags on first climb, down e ridge to gate, through car park and round to middle climb, back down e ridge/car park then up zig zags again, down e ridge, car park, over Mallen Dodd then down zig zags/main path back to the car. Started steady but hard to hold back. Felt good. Lovely weather though paths pretty muddy. Hill busy too!
Friday Apr 3, 2015 #
9 AM
Trail Running 1:14:56 [3] 10.25 mi (7:19 / mi) +310m 6:41 / mi
Run from the house to the canal, up to Beecriags, cockleroi, loch, hillhouse, canal and home. Felt very good, best for a long while. A bit driech but fine for running.
Thursday Apr 2, 2015 #
Bike 20:00 [1] 4.0 mi (5:00 / mi)
Note
(rest day)
Wednesday Apr 1, 2015 #
Bike 20:00 [1] 4.0 mi (5:00 / mi)
12 PM
Road Running 13:22 [2] 1.73 mi (7:44 / mi) +50m 7:05 / mi
Run up to the canal from work
Road Running intervals 19:00 [4] 2.82 mi (6:44 / mi)
Session on the canal with Marco, Fionna & Keith (for 2) - 10 x 1min with 1min easy jogs in between. Pushed the 1min efforts quite hard, average 5.10min/mile pace, fastest 4.41m/m. Quite windy on the 'out' reps. Canal blocked just beyond Harrison Park so did 3 out, 2 back, 2 out then 3 back. Legs felt good at speed, sitting on Marco's heels.
Road Running 16:42 [2] 2.2 mi (7:35 / mi) +10m 7:29 / mi
Run back to work via QS & Dundas St.